John Meadows - The Arm Training Manual

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Table of of Cont Contents ents INTRODUCTION LET’S START WITH THE BICEPS! 4 WHAT YOU WILL LEARN: 4 THE ELBOW FLEXORS OF THE ARM 4 BREAKING DOWN THE FACTS FACTS OK, NOW LET’S GET ON WITH TRICEPS! 16 WHAT YOU WILL LEARN: 16 THE ELBOW EXTENSOR OF THE ARM 17 BREAKING DOWN THE FACTS FACTS 24 BASE OF SUPPORT 25 GRIP WIDTH FOR TRICEPS 26 BODY WEIGHT PUSH UPS 26 HOW TO TRAIN THE TRICEPS 6-WEEK 6-WEEK ARM TRAINING TR AINING PROGRAM 32 WEEK 1 41 WEEK 2 50 WEEK 3 59 WEEK 4 68 WEEK 5 77 WEEK 6























INTRODUCTION Good day everyone and thank you so much for purchasing our arm training e-book. This is the first in our series in which we will cover all major bodyparts! It’s always good to have an understanding of anatomy and how musculature works so we are going to start this e-book with that, and then progress progress into the actual 6-week program you will be doing. You will learn what to do, and also why you are doing it!























Let’s start with the Biceps! WHAT YOU WILL LEARN: Anatomy of the Elbow flexor muscle group, muscle fiber make-up for proper training tempo selection and the role of shoulder posture.

THE ELBOW ELBOW FLEXORS FLEXORS OF THE ARM The anterior aspect of the arm is home to 3 elbow flexor muscles muscles known as the Biceps Brachii (Long and short head), The Brachialis and the Brachioradialis. Brachioradialis. With the primary role of these muscles being elbow flexion it is important understand the anatomical origins and insertions to explore how posture will dictate exercise selection and yield optimal growth and aesthetics.

BREAKING DOWN THE FACTS Let’s start with the Brachialis “the forgotten muscle!” as John likes to call it. The Brachialis muscle is the primary elbow flexor of the elbow generating nearly 50% more power than the biceps during curling activities (Saladin et al. 2015). This is understandable, as the Brachialis only crosses the elbow joint and does not participate with forearm motion; leaving its sole function to flex the Elbow























the cubital fossa. Being as the Biceps Brachii sits atop the Brachialis, its growth directly directly influences the appearance of a bigger arm by lifting the Biceps Brachii away from the Triceps providing a larger separation and illusion of a monster arm. This is something you may have heard John talk about many times. The Brachialis being the dominant elbow flexor when the Biceps Brachii is shortened or less aligned with the resistance angle (i.e. Neutral wrist Hammer curls) appears to be slower twitch in fiber make up, emphasizing longer time under tension (TUT) based tempo. Using a slower eccentric will undoubtedly provide a greater stimulus for growth and should be emphasized over a slow concentric phase. In fact, we don’t like slow concentrics at all. As fatigue sets in, the buildup of lactate which is being excreted by first responding responding fast twitch fibers will further influence the recruitment of other fast twitch muscle fibers that were not recruited during the initial start of the lift. Potentially a well-planned well-planned planned drop set can yield an optimal growth stimulus.

How to Train the Brachialis One of the best strategies for long term lifting is to properly properly warm up. In the world of body building this doesn’t mean rolling on the ground with a foam roller but rather initiating the delivery of nutrients while increasing joint mobility/lubrication mobility/lubrication through light load high rep training. As discussed by John throughout throughout various web articles and in person lectures; the first goal of your training























The warm up method John talks about, takes into account direct scientific evidence that demonstrates when a working muscle preforms preforms light/medium load high rep contractions, a pump like effect known as cellular swelling occurs. This shift in fluid plasma that infiltrates a muscle can directly directly aid in stimulating the muscle building pathway known as MTORC1 as well may play a protective role in muscle by stretching fibers making them more receptive to load compliance. The concept is quite straight forward. Pick a mid-range exercise that can allow the joints and supporting ligaments time to lubricate, as well increase in muscle cellular swelling or the pump. For the Brachialis this means selecting one of the following following exercises below which which are all mid-range joint positions that can provide a strong mind muscle contraction through optimal muscle fiber alignment which is seen when most muscles are placed in a mid-range joint position.

Best Mid-Range Brachialis Exercises to stimulate a pump Exercise

Tips

Reverse Grip Ez Bar Curls

Thumbless grip can increase grip requirements leading to more muscle demands

Pause Hammer Curls

Use a pause at the bottom bott om to eliminate the stretch reflex. Before curling the weight, slightly move the elbow in front of your pelvis and take a breath in. While creating a strong abdominal contraction curl the weight upward, again pausing at the point of peak contraction and holding for a 2 second count. John states these as his “favorite” Brachialis type curl to perform. Ensure you keep the arm slightly forward to the body

























Rope Hammer Curls

Rope Curls can allow you to move the load demands along various angles which can be optimal as no two people may have the same muscle fiber length to tension ratio. This means that some people may have a better contraction at 90 degrees of elbow flexion and another person may have it at 95 or 80. This is often best left for experimentation with lighter loads where self-reported self-reported peak contraction is used to establish how close or far from the pulley give you the best feel of control.

Biceps Brachii (Long & Short head) Now let’s talk about the other 2 contributing elbow flexors, the Biceps Brachii and Brachioradialis. The Biceps Brachii is composed of both a long and short head and is considered to act as a triarticular muscle in that it crosses 3 joints; Shoulder – Glenohumeral Joint, Elbow – Ulnohumeral Joint, and Forearm -Radioulnar joint. Both the long and short head appear to be split 40/60, slow to fast muscle fiber type. This muscle fiber make-up implies that training the Biceps should include training variables of either fast controlled concentric with light























Of the two muscle bellies the short head appears to be the primary elbow flexor due to its insertion covering a wider surface area along the radius, which provides a greater mechanical advantage to elbow flexion (Athwal et al. 2007). The long head although contributing to elbow flexion and forearm supination, may also contribute passively to shoulder joint control (i.e. stabilization) stabilization) due to its sling like path of the tendon acting as a compressive tension band over the ball and socket (Elser et al. 2011). Although unclear as to its role in shoulder control, the long head’s origin which lays between the Supraglenoid tubercle and the superior glenoid labrum; with 40-60% of those fiber attaching to the bony prominence of the Supraglenoid Tubercle (Vangness et al. 1994); 1994); gives us some indication of its interaction with the shoulder labrum, which contributes to another passive form of joint stability.

Scapular Posture (shoulder Blade) The Shoulder blade or Scapula Sca pula posture plays a role with Bicep Brachii (BB) recruitment which is tied into the anatomical origin of the BB. We can clearly see here that both tendons























a stretch just before curling. Per John “I used to do this all the time when I was younger, but I was doing it to make my tricep look cool in the mirror, I didn’t know I was actually doing something productive”. Due to the influence the Biceps Brachii can have on shoulder, elbow, and forearm movement, physiologically it makes sense to allow the arm to move as freely through slight shoulder flexion, elbow flexion and wrist supination to maximize recruitment. A good strategy for overall Biceps Brachii recruitment would be to perform a rotating curl where the arm moves from a neutral position to a supinated position for the peak of the movement. Although many would reverse this position, whereby curling up into supination and curling down back into a neutral hammer position; doing so would reduce the benefit of having focused eccentric load on the Biceps in relative isolation. A preferred method to optimize the eccentric portion of the rotating supinated curl would be to complete the supination on the way up (concentric phase) phase) and then maintain the supinated position on the way down (eccentric phase) to optimize overload. In fact, this is one such way to work around not having a partner assist; whereas you are likely to be stronger in the hammer curl position due to the alignment of the Brachialis and Brachioradialis during the first portion of the lift. This would permit heavier loads during this period that the supinated grip allow would not be able to complete with good form. Hence, you are use an assist























There are many methods used for this lift but one such method that takes into account the anatomical origin of the Biceps laying in the shoulder, shoulder, is to perform the curl with slight shoulder flexion. As you can see in this image, a standard curl angle is being used, where the weight stops just beyond parallel with the arm being relatively relatively fixed to the side of the trunk. In this method, we omit any additional recruitment of the Biceps Brachii, by not engaging its ability to assist in shoulder flexion, leading to less recruitment and overload for growth.

We can optimize shoulder recruitment during the barbell curl by altering its starting position and end position with the inclusion of shoulder flexion as seen in the image below.























Mid-Range Biceps Brachii Exercises Exercise

Biceps alternating supination curl

Tips

Preform seated or standing with palms facing body, supinate the grip (palms up) up) at the mid-point of the movement and then reverse the curl or maintain the palms up for greater eccentric demands Preform standing for full ROM or Seated for Partial

Barbell Curl

KettleBell Curl

Execute the movement by slightly moving the arms forward of the body to maximize torque on the Biceps. Execute with a slight extension angle to the wrist and beyond the mid-point initiate slight shoulder flexion. Do not lose the shoulder flexion angle on the eccentric return. The offset nature of the KB can allow for a slightly longer lever or moment arm leading to more torque and challenge on the muscle

Brachioradialis Known as the Venke’s muscle, the Brachioradialis primary role is elbow flexion, with a secondary role of both Forearm pronation/supination pronation/supination which can change based on forearm position. • Wrist in Supination (palm up), up), the Brachioradialis will cross the forearm anteriorly leading it to work with the Pronator. • Wrist in Hammer Hammer curl position (thumb (thumb up), up), the Brachioradialis will lose its ability to pronate and will contribute directly to

























End-range exercises promote growth/strength growth/strength potential via mechanical damage Now that your skin feels like it’s going to burst, we tag on an end-range loaded exercise to drive more growth/strength potential via stimulating mechanical damage and subsequent repair. repair. Endrange or fully stretched positions are dangerous for a muscle as it is weaker at force production and movement control. With evidence to demonstrate that fully lengthened eccentric training creating the greatest in growth potential via mechanical damage, we must ensure proper warm up to reduce injury risk and reap the growth/strength benefits.

Best End-Range exercises for the Brachialis/Brachioradialis and























Biceps Brachii

Tips

Supinated Preacher curl

Maintain tension the Biceps by avoiding complete lock out which will also save the joint from the bony/firm end range. Use a slight wrist extension angle to place more emphasis on the Biceps by removing assistance from the wrist flexors

Supinated Incline Curl

Use a 20 to 30-degree incline bench. Use a hold at the top and include slight shoulder forward flexion at you cross the 90-degree angle

Concentration Curls

Perform either seated or standing (with arm support). Attempt to use slight wrist extension throughout the movement and slight shoulder flexion at the peak point of contraction

Cable based Curls The strength curve and resistance curve of a biceps curl is quite different and as such, the Biceps will always demonstrate increased recruitment with the elbow at a 90-degree























recruitment occurring closer to the bottom position as the arm is now in shoulder flexion. A potential way to circumvent the biomechanical limitations of free-weight training, is to implement a cable machine. Cable curls allow you to overcome this limitations by placing increased load throughout the range of motion. Variable cable heights and body position can alter the recruitment patterns but ultimately one must still curl the elbow for development to occur. Cable curls are a great way to actually train around elbow pain that may be mechanically related to loading angles, as such implementing them also as a preventative preventative loading























References 1.

Oliveira, Oliveira , L. F., F., Matta, T. T., Alves, D. S., Garcia, M. A. C., & Vieira, T. M. M. (2009). Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. Journal of Sports Science Science & Medicine Medicine, 8(1), 24–29.

2.

Schoenfeld, B. (2017). The Use of Specialized Training Techniques to Maximize Muscle Hypertrophy . [online] Available at: http://www.lookgreatnaked.com/articles/use_of_specialized_training_techniques.pdf [Accessed 24 Oct. 2017].

3.

Youdas, Youdas, J., Amundson, Amundson, C., Cicero, Cicero, K., Hahn, Hahn, J., Harezlak, Harezlak, D. and Hollman, J. (2010 (2010). ). Surface Electromyographic Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise. Exercise. Journal of of Strength Strength and Conditioning Research , 24(12), pp.3404-3414.























Ok, now let’s get on with Triceps! WHAT YOU WILL LEARN: Anatomy of the Elbow extensors, their primary function, fiber make up, best training methods for growth, injury prevention and programming.

THE ELBOW EXTENSOR OF THE ARM The posterior aspect of the arm is home to 3 elbow dominant muscles known as the Triceps. The Triceps, is composed of 3 muscle heads defined as the Medial, Lateral and Long. These 3 muscles can all respectively extend the Elbow via a common

























BREAKING DOWN THE FACTS

Triceps Brachii Contrary to popular belief, the triceps does not work as a single unit during elbow extension. This fact was given light following research done by Ali, M.A. et. AL, in 2015 where they demonstrated variable rates of fatigue during resistance elbow extension along the three























Ultimately, the science is quite clear that targeting only low reps or high reps all year around will clearly miss the advantages that can be seen throughout a combination of load and volume ranges (Landin & Tompson, 2011) which can optimize development. As with any training review here here on Mountain Dog Diet, we need to clear the air on some major training points to have a direct pathway of moving into application and programming volume volume for the best growth potential possible.

Triceps Brachii (Long head)























Note: As the shoulder reaches 120 degrees of flexion the long head recruitment begins to taper off; most likely due to reaching the limitations of true shoulder (glenohumeral) flexion. This means that although your arm moves on average to 180 degrees of shoulder flexion, the movement is actually split into a 2:1 ratio known as the scapulohumeral rhythm. This means in the most basic of terms, that for every 2 degrees your humerus moves along the shoulder blade socket, your shoulder blade will move 1 degree along and over the ribs. Hence, the arm or shoulder joint locks out at 120 and the remaining 60 degrees is coming from the shoulder blade itself. This point should provide guidelines for how much overhead shoulder flexion you really need for optimal long head of triceps growth to

avoid shoulder impingement (a biomechanical cause related pinching of a rotator cuff tendon, which can fray and tear with wit h overuse). The emphasis for long head development should be on understanding it’s role with locking out positions from 0 to 120 degrees of shoulder flexion (the sweet spot being 80 to 90), as well it’s role with combined elbow/shoulder elbow/ shoulder extension as seen during a triceps DB kickback with chest supported on a 60-degree incline for optimizing recruitment. Equally, these movements should take into consideration movement tempo to avoid joint injury while taking full advantage of the individual long l ong head’s fiber makeup being 56/44 or 50/50 fast to slow twitch (Srinivasan et al. 2007)























Although there are no specific triceps recruitment studies to my knowledge that have looked at how shoulder internal and external rotation through the humerus can influence muscle recruitment, there does exist agreement on quadriceps recruitment with hip rotation through through the femur which can loosely be used to make an argument for further research of the triceps. In short, Stoutenberg























Again, we can loosely assume for now, that there may be a similar effect for observing tricep muscle recruitment only in regard to shoulder rotation rotation during movements. I mention this because we have had studies such as from Marshall (2008) (2008) who demonstrated that lying dumbbell triceps extension and shoulder width push-ups had similar levels of muscle activity while demonstrating the lying tricep extension had superior fatigue resistance which provides greater exercise volume. Triceps Lateral Head 140 120

























elbow extension lockout with with the arm placing the long head at a disadvantage such as during a dip from bench and with a slight internal rotation of the shoulder during cable press downs. Much like the brachialis, the triceps medial head plays a prominent role in creating the appearance of a wider arm as it lays below both























Exercise selection Compound Lifts

Plain and simple, compound lifts such as the bench press, push up and yes shoulder press can in fact improve improve triceps development, but what is ideal and how can we take advantage of the science while























BASE OF SUPPORT Triceps development appears to take on more of an emphasis from solid pressing platforms such as a bench when considering their function. The following breakdown breakdown can get confusing between the following studies, so I will bullet point the facts.























GRIP WIDTH FOR TRICEPS In keeping with simplifying this section, roll out the bullet points! • Barnett et al. (1995) Triceps recruitment recrui tment was superior with a narrow hand spacing during 80% 1 RM flat bench press when compared to wide grip. • Clemons and Aaron (1997) (1997) Demonstrated bench press at various various grip widths























BODY WEIGHT PUSH UPS • Lehman et al. (2006) Swiss ball push-ups produced produced the superior triceps triceps muscle recruitment when compared to on a bench at same height; with no difference noted if feet are on the ball. • Marshall (2008) (2008) found that lying DB tricep extensions were just as effective as shoulder width push-ups. The differences they noted were in rate































































































































































































































































































































































































































































































































































































































WEDNESDAY OFF DAY























WEEK 4 - THURSDAY Biceps

3 exercises

12 sets

Triceps

3 exercises

12 sets

Calves

1 exercise

4 sets

1/ Biceps | Hammer curls We are changing the order of your Thursday arm day so that we can train biceps fresh out of the gate. These felt so great last week, let’s do them again. Do these alternate arms for sets of 8 till you can’t get 8 with perfect form. Do not make huge jumps as I want you to get some sets in. 4 total work sets These sets are all RPE of 8-9.

Dumbbel l preacher curl 2/ Biceps | Dumbbell Lets do this 1 arm at a time this week and really focus on perfect contractions. Give me 4 sets of 10 reps each arm. 4 total work sets These sets are all RPE of 9.

3/ Biceps | Ez bar curls Use the wider grip on the bar and let’s do 8 full range of motion reps and then 8 bottom bott om half partials on all 4 sets. 4 total work sets These sets are all RPE of 8-9.

4/ Triceps | Rope pressdowns Stand tall on these and drive the rope straight down. You should really feel this in your tris if done correctly. correctly. Shoot for 10 full range of motion reps (where you are able to sepas eparate the rope at the bottom) then tack on 10 additional partials out of the stretched position. 4 total work sets These sets are all RPE of 8-9























reverse grip pressdowns pressdowns 5/ Triceps | Single handle reverse After the rope, these should just continue that deep burn. Do 4 sets of 12 reps here before moving onto a stretch st retch exercise. exercise. 4 total work sets Reverse grip pushdowns for triceps using single handles These sets are all RPE of 8-9.

6/ Triceps | Close grip bench press Do 4 sets of 6 here. Use a slow and controlled eccentric. 4 total work sets These sets are all RPE of 9.























FRIDAY Legs

4 exercises

12 sets























WEEK 4 - SATURDAY Triceps

4 exercises

16 sets

Biceps

4 exercises

16 sets

Abs

1 exercise

4 sets

Calves

1 exercise

4 sets

*Trisets *Trisets to kick off your Saturday session. Just like the previous 2 weeks, maximum pump is the goal and to keep your elbows healthy. Give me 2 rounds to warm up, then right into your working rounds. Move fast between exercises, exercises, but then take a full 3-minute rest break between rounds. Fight this burn, as this is what is going to stimulate growth.

1/ Triceps | Dual rope pressdowns Start with the dual rope pressdowns again but we are gonna go nuts with the reps. Sets of 20 here is what I need. Superset with

2/ Triceps | Dips Good ole fashion dips. Feel free to use an assist machine if you need, or if you are a badass you can add chains or a dip belt with weight. The target number of reps reps is 8 here

Superset with

3/ Triceps | Rope overhead extension These are going to feel great coming off those dips. Make sure you are really nailing the stretch here. Do sets of 6. 4 rounds for a total of 12 working sets Seated overhead rope extensions These sets are all RPE of 10-12.

4/ Triceps | Occluded rope pushdowns Ok back to pushdowns but let’s wrap the top of your arm. You have to get the wrap real high

























5/ Biceps | Wide grip ez bar curls Use the wider handles and do 8 reps here. here. Nail every single contraction contraction for all 8 reps.

Superset with

6/ Biceps | Narrow grip ez bar curls Sit the weight down, regrip to the inside handle and do 4 more. This should light up your biceps in a great way.

Superset with

7/ Biceps | Dumbbell hammer curls Grab a set of dumbbells dumb bells and give me 8 reps of hammer curls at the same time. 4 rounds for a total of 12 working working sets.

These sets are all RPE of 10-12.

8/ Biceps | Occluded ez bar/barbell curls Place wraps as high as you can on your arm up by your shoulder. You You want the wraps to stay on top of your bicep through the entire set. Use a light weight and d o 4 sets to failure with 30 second s econd breaks. You You can take the wraps off after the last set. You should be wrapping with a perceived tightness of 7 out of 10. Just like with triceps, try to beat the total number of reps you got on Week 3. 4 total work sets























Week 5 Monday

Friday

Chest

3 exercises

9 sets

Shoulders

2 exercises

8 sets

Triceps

2 exercise

8 sets

7 exercises

25 sets

Tuesday

Legs

4 exercises

12 sets

4 exercises

12 sets

Saturday Triceps

4 exercises

16 sets

Biceps

4 exercises

16 sets

Back

4 exercises

12 sets

A bs

1 exercise

4 sets

Biceps

2 exercises

8 sets

Calves

1 exercise

4 sets

A bs

1 exercise

4 sets

10 exercises

40 sets

7 exercises

24 sets

Wednesday - Off

Thursday Biceps

3 exercises

12 sets

Triceps

3 exercises

12 sets























WEEK 5 - MONDAY Chest

3 exercises

9 sets

Shoulders

2 exercises

8 sets

Triceps

2 exercises

8 sets

1/ Triceps | Assisted pull up machine pressdown I want to keep these in here one more week but change the execution of the movement. I want 5 second negatives on all reps, then drive down explosively and contract. Do 4 sets of 8 reps here. 4 total work sets. Pushdowns on chin/dip assist machine These sets are all RPE of 9.

extensio ns 2/ Triceps | Tricep cable extensions These are done one arm at a time. Take Take notice of where the cable is set s et and my body position. Your elbow should line up perfectly with the cable. I want 10 reps then tack on 15 partials out of the stretched position for all 4 sets. 4 total work sets. Tricep cable extensions These sets are all RPE of 9.























WEEK 5 - TUESDAY Back

4 exercises

12 sets

Biceps

2 exercises

8 sets

Abs

1 exercise

4 sets

concentration curls 1/ Biceps | Incline concentration Lay face down on an incline bench, ram the dumbbells d umbbells together and squeeze harder than you ever have. Give me 4 sets of 12 reps here. 4 total work sets Incline Concentration Curls These sets are all RPE of 9-10.

2/ Biceps | Incline dumbbell curls Stay on the same bench but flip around as I want you to really stretch out the biceps. Keep your palms up the entire time and do your right arm for 10, then do your left arm for 10. 4 sets just like that. 4 total work sets These sets are all RPE of 9.























WEDNESDAY OFF DAY


























3 exercises

12 sets

Triceps

3 exercises

12 sets

Calves

1 exercise

4 sets

1/ Biceps | Hammer curls Keeping biceps first in rotation and starting with hammers again. Today Today we are adding intensity techniques so get your mind right. Work your way up doing sets of 10. Once you reach your top end weight we are going to do a massive drop set. Here is an example: I worked up to 50s for a HARD 10 (barley got the 10th rep with good form), then dropped to 35s for 8, dropped to 25s for 8. This pain is unreal. un real. 4 total work sets These sets are 8-9 leading up to set 4 which is 13.

2/ Biceps | Preacher curl Just like with hammer curls, we are are building up to a drop set. I like to load 10-pound plates on the ez bar. bar. So, set 1 has 1 on each side, set 2 has 2 on each side, 3 has 3 on each side and my forth set has 4, 10s on each side of the bar. From here I start my drop























5/ Triceps | Machine dips Coming off those pushdowns get into a machine dip and we are going to spend some time in the stretch position. I want 8 full range of motion reps but when you reach maximum stretch, HOLD that stretch for a 2 count before driving the handles down. After you hit your 8 like that, pump 6 partials partials out of the stretch position. All 4 sets should be just like that. 4 total work sets These sets are all RPE of 10.

6/ Triceps | Decline skullcrushers Really stretch stretch your triceps triceps out here. Then drive up to ¾ lockout. Do 4 sets of 12 reps and really control control the negative, as opposed to just letting the weight drop. You You can use dumbells on these too. 4 total work sets Decline lying triceps extensions These sets are all RPE of 9.























FRIDAY Legs

4 exercises

12 sets
























4 exercises

16 sets

Biceps

4 exercises

16 sets

Abs

1 exercise

4 sets

Calves

1 exercise

4 sets

*If you have ever done my “ Crazy 8’s workout on YouTube, you know what you are in store for today. This This is going to be one massive giant set of arms and then we will finish with a superset of BFR to wrap up your arm day. Just like with the trisets, do a couple couple warm up rounds, rounds, then get into the 4 working working rounds. Rest 3 minutes between rounds before starting the next set.

handle pronated pronated pressdowns pressdowns 1/ Triceps & Biceps | Single handle Can you tell these are some of my favorites?? Give me sets of 10 here. Tricep pushdowns with single handles Superset with

2/ Triceps & Biceps | Single handle overhead extension























5/ Triceps & Biceps | Spider curls Right into sets of 10 on the spider curls. Spider curls

Superset with

6/ Triceps & Biceps | Preacher curls Then walk around to the other side of the bench and give me 10 preacher curls. Simple yet effective for making your biceps grow. 4 rounds for a total of 24 working sets Preacher curls These sets are all RPE of 10-12.

7/ Triceps & Biceps | Occluded rope pushdowns Third week of occlusion and I hope you are really enjoying the pump and how much more vascular you are getting. Do 4 sets to failure but we are supersetting these with ez bar occluded curls. So, you will do your your pushdowns, then go right into the curls, then rest 30 seconds before starting your next set.

Superset with

























Week 6 Monday

Friday

Chest

3 exercises

9 sets

Shoulders

2 exercises

8 sets

Triceps

1 exercise

6 sets

6 exercises

23 sets

Legs

4 exercises

12 sets

4 exercises

12 sets

Saturday Triceps

4 exercises

17 sets























WEEK 6 - MONDAY Chest

3 exercises

9 sets

Shoulders

2 exercises

8 sets

Triceps

1 exercises

6 sets

1/ Triceps | Single handle pronated pressdowns We are going to do some Fortitude training here by my buddy Dr. D r. Scott Stevenson. The goal is to pick a weight that is roughly your 15RM and do 6 sets of 4 with 10 second rest breaks, with your 6th set being to total failure. failure. All reps reps should be continuous and controlled. If you fast forward on the video to 13:02 you will see me doing this! 6 total work sets.























WEEK 5 - TUESDAY Back

4 exercises

12 sets

Biceps

1 exercises

6 sets

Abs

1 exercise

4 sets

1/ Biceps | Machine preacher curls Just like on Monday we are doing more of my friend Scott’s Fortitude training but this time using a machine curl. Remember to pick a weight that is roughly your 15RM and do 6 sets of 4 with 10 second rest breaks, with your 6th set being to total failure. failure. All reps should be continuous and controlled. 6 total work sets























WEDNESDAY OFF DAY
























3 exercises

12 sets

Triceps

3 exercises

12 sets

Calves

1 exercise

4 sets

1/ Biceps | Seated curls into standing with ISO tension This must be Scott Stevenson week, as he is making his second appearance in your workouts. After some warm ups I want you to give me 3 sets of 8 on seated db curls. On your 4th set I want exactly what we do in the video. So, hit 8 strict seated reps, then stand up and hit 8 more reps, reps, then a 10 second ISO hold on each each arm. This should be brutal. 4 total work sets

























5/ Triceps | Close grip bench press I want you to do 4 sets of 10 here, and use a 3 second eccentric on each rep. 4 total work sets These sets are 8-9 leading up to set 4 with is 13.

6/ Triceps | Ez bar skullcrushers Finish with 4 sets of 10 here. 4 total work sets














































4 exercises

17 sets

Biceps

4 exercises

17 sets

Abs

1 exercise

4 sets

Calves

1 exercise

4 sets























6/ Triceps & Biceps | Hammer curls Then finish off with sets of 10 here. 4 rounds for a total of 24 working sets These sets are all RPE of 10-12.

7/ Triceps & Biceps | Occluded rope pushdowns This felt so good last week, let’s do it one more time but add 1 round. So, you will do y























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John Meadows - The Arm Training Manual

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